Why it's on the list: Pull-overs for back? Absolutely! This single-joint move allows you to really target and torch your lats, particularly if you're strategic about what variation you choose.
In particular, performing this movement on a decline puts your lats under tension for a longer range of motion than when using a flat bench.
Pull-over variations for back growth:
- Decline bench pull-over (dumbbell, barbell, weight plate)
- Flat bench pull-over (dumbbell, barbell, weight plate)
- Cable pull-over
- Straight-arm pull-down
In your workout: In almost all cases, single-joint movements should be done last in your body-part routine. Keep the reps on the higher end for a nice finishing pump, around 12-15 per set.